THE ULTIMATE BALANCING ACTA HEALTHY WORK & LIFE BALANCE

OUT OF BALANCE

What are your

priorities?

How do you manage

your time?

How do you manage

your relationships to

your priorities?

BURNOUTS & DOLDRUMS

Burnout - the physical, emotional, and mental exhaustion caused by long-

term exposure to demanding work situations and/or constant levels of

high stress

Doldrums - dull, listless, and depressed moods or low spirits

THE ULTIMATE BURNOUT CHECKLIST

Exercise

• When? Where? What? Plan Ahead

Nutrition

• Food Planning for Success

Self- Care

• Learning New Things – Educate yourself to better your health

• Keep your numbers on track – Know and utilize your sources

Stress Management

• Designating down time & relaxing – at home and work

EXERCISE

Plan in advance!

When- Before work? After

work? Lunch? AM/PM?

Where – Gym, Studio, Home

What –Yoga, Cardio, Weights

Planning in advance makes it

easier to fit into your busy

schedule.

PHYSICAL ACTIVITY & STRESS

Regular Physical Activity Improves Your Health in the Following

Ways

Reduces the risk of developing heart disease

Reduces the risk of developing diabetes

Helps reduce high blood pressure

Reduces feelings of anxiety and depression

Promotes psychological well-being

Helps control weight

ACTIVITY SUGGESTIONS

Wash Your Car

Clean Your Yard

Clean Your

House

Walk the dog

Play Outdoor Sports

NUTRITION

Not planning your meals often leads to ‘empty

snacking’ and having too much sugar and caffeine in

your body which leads to blood sugar and hormone

imbalances

MEAL PLANNING

Start the planning by making a grocery list

Save money and improve your health by

bringing a healthy lunch to work everyday

Plan to shop for 3-5 days’ worth of food

and drink

This may include breakfast, lunch, dinner,

snacks and even leftovers

Prep each meal and snacks the night before

It should only take about fifteen minutes

maximum

BUILD A HEALTHY LUNCH BOX

Fresh fruit

Fresh Veggies

Lean Proteins

Legumes

Pack a balanced meal to boost your

energy, mood, and concentration at workHealthy Work Snack Ideas

Salted Nuts

Hard Boiled Eggs

Greek Yogurt

Baked Chips / Pretzels

SELF CARE

Reaching goals takes time and effort and you need to educate yourself on how you

can successfully achieve your ambitionsIdentify

Your Goals

Reducing Stress

Lowering Blood

Pressure

Losing Weight

Achieving a Promotion

Plan for your Next Step

Do you need to sign up for

a class

Do you need to find a doctor

Do you need to buy

equipment

Do you need to talk to a counselor

SELF CARE

Once you take action, keep pushing for new goals and learning

new things to continue to better yourself

Practice what you learn

Make appointments

Attend classes or training

Frequently assess your progress

Adjust your actions if need be

SELF CARE

Get familiar with your numbers

Blood Pressure

Blood Sugar

Cholesterol

BMI/Body Fat Percentage

Utilize free resources

Preventative Care

Wellness Programs

SELF CARE

Your ability to balance your work and life (stress, nutrition, and exercise) can

improve or degrade your health status.

With age, there is a decline in health and greater susceptibility to certain

diseases such as

Diabetes

Heart Disease

Alzheimer’s

Osteoporosis / Osteoarthritis

STRESS MANAGEMENT

By scheduling time to stretch, breathe, and relax at home and work

EVERYDAY you can help:

Lower Blood Pressure

Increase Circulation

Increase Productivity

Reduce Neck & Back Pain

Reduce Stress Hormones

Improve Home & Work

Relationships

TIMEOUT

Disconnect From Social Media

Go to Bed Early

Try Essential Oils

Push the Wall

Stress Relievers for Work

Get Perspective

Stretch

Remove Yourself

Delegate

WORK / LIFE BALANCE TIPS

Review Priorities

Manage Your Time in

Relationships

Project & Prepare for Upcoming

Events

Know & Use Your Resources

Reduce Your News Intake and

Social Media

Be Kind to Yourself

QUESTIONS?